what do i do

[pottyblue]

on w2r3 feeling strong when running and can do more do i run theough the walk breaks or carry on at the end of the session in the cool down part

[Jay66UK Graduate]

My advice (worth only what you are paying for it!) would be to limit yourself to the programme as far as running goes. If you have loads of energy, use your non-running days to do other things like swimming or cycling or being in the gym.

As I understand it, the run and rest phases are deliberately shaped to steadily improve your stamina and your running muscles. Doing more, particularly in future weeks, could end up with an injury.

It’s your call - your body, your progress. Just be careful 😬

[Sussexmalc in reply to Jay66UK]

Love the opening comment re value of advice but wholly agree. For what my advice is worth!!

[IannodaTruffe Mentor]

If you can do more, then the safest thing to do is to divert that energy to other non impact exercises on your rest days, or maybe slightly up your pace during the runs. The aim is to work your body, not reduce you to a quivering wreck incapable of another step by the end of each session.

If you want to adapt the plan, there is nothing to stop you, but it is tried and tested and it works, safely. If you do your own plan, you are doing your own plan and good luck to you, but it will not be Couch to 5k.

Your cooldown walk is something that you need to do after every session, so do not run right through it, please.